OPTIONAL COOL DOWN

5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

For Total Load:
5 Sets of 3

12x Every 30s.

1 snatch
1-4 @70%
5-8 @ 75%
9-12 @ 80%
- plan your weights ahead

3-4 Sets:
A. Ring Plank Hold (60-90 Seconds)
B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
C. 8-12 Seated Dumbbell Reverse Fly

*Repeat from 6.28.22 

10min easy pace bike (NOSE BREATHING)
.

4-6rounds
2min echo
3min bike
2min ski
3min bike
.
10min easy pace bike (NOSE BREATHING)

TARGET PK1-2 / easy enough

20 Minutes mobility

Onnellista ja voimakasta uutta vuotta!

with partner YGIG, one round

5 rounds each:
12 db deadlift 45/35lbs
9 db hang clean
6 db thruster   

tc 15min

deadlift
 - find a heavy set of three in 15min